Friday, October 29, 2010

KETTLELBELL WOD 10/29/10

WOD 1

1.2.3.4.5.4.3.2.1
Up the ladder down the ladder.
3 Movements
Dual KBclean from the ground
Dual KBfront squat
Dual KBpush jerk

A method: start the ladder. set 1, 1 rep. U will do 1 rep of each movement. 1 clean,squat,pushjerk. Set 2, 2 reps. u will do 2 reps of each movement. 2 cleans then 2 squats finish with 2 pushjerk. Set 3, 3 reps. 3clean3squat3pushjerk. Continue up the ladder and same method down.

WOD 2
1 Turkish get up
150m run
2 TGU
150m run
3 TGU
150m run
2 TGU
150m run
1 TGU

Thursday, October 28, 2010

10/28

2-4-6-8-10-12-14-16-18-20 Box Jump
10-9-8-7-6-5-4-3-2-1 Thruster
400m run

Video from 10/26 WOD

Tuesday, October 26, 2010

10/26/10

3 HSPU
5 Burpee
7 OH Swing

AMRAP15

M32
W24

Monday, October 25, 2010

KETTLELBELL WOD 10/25/10


WOD 1
KBSnatch run down the ladder
54321
4321
321
21
1

EX: 5R,4L,3R,2L,1R at 16kg
4L,3R,2L,1R at 24kg
3L,2R,1L at 32kg
2R,1L at 32kg
1R 32kg
WOD 2
7 minute AMRAP
5 pull ups
3 KB wall ball

Friday, October 22, 2010

10/21

21-15-9

Power Swing
Sprawl to High Pull
In and Outs
Snatch
200m run

Thursday, October 21, 2010

KETTLELBELL WOD 10/20/10


5 Rounds or 20 minutes

150m run
15R/15L One arm KBdeadlift
touch bell on the outside of foot
30 Situps
30 KBswings

Tuesday, October 19, 2010

10/19/10



10/10 front squat
10/10 snatch
15/15 clean
40 push up
50 OH swing
..then back up

M24
W16

Thursday, October 14, 2010

10/14/10



800m while carrying bell in rack position

M24
W16

Tuesday, October 12, 2010

10/12/10



12 Swings
200m run or 300m row

AMRAP15

M32
W24

Thursday, October 7, 2010

10/7/10



15 Sprawl To High Pull
10 Fig 8's
3 Ab Wheel

AMRAP12

M24
W16

Wednesday, October 6, 2010

KETTLELBELL WOD 10/6/10


3 Rounds

One arm KBswing 15R 15L
30 Air squats
One arm KB high pull 15R 15L
30 Push ups
KBSnatch 15R 15L

Tuesday, October 5, 2010

Friday, October 1, 2010

KETTLELBELL WOD 10/1/10


WOD #1
3 Station: rope drills, box jumps, tire flips
90 sec of work 30 sec of rest. 2 minutes total at each stations.
repeat cycle twice. finish w 250m sprint.

WOD #2
3 Rounds
15 Dual KBSwings
7 Burpees

M:24kg
W:16kg

9/31/10

Tabata

Fig 8's
Swing
Clean
Press
SDHP